WARM UP

5:00 bike or row

SKILL

Shoulder mobility
10:00 roll and stretch

WORKOUT OF THE DAY

EMOTM 28:00
1) 15/12 calorie row
2) 10 floor press
3) 15/12 calorie bike
4) 10 dips

ANYWHEREX

SKILL

Shoulder mobility
10:00 roll and stretch

WORKOUT

20:00 AMRAP:
20 wall ball
20 burpees
20 jumping pull ups